Weekly Sustenance: MENU: January 25

Weekly Sustenance Format

Every week I'll post a listing of 3-4 meals that will serve two or four people and grocery shopping needs. Grocery needs are broken down into Weekly Shopping and Pantry Items (in case of pantry replenishing.) Following that post will be additional posts with the recipes for each meal. Each recipe can be rated by viewers who have tested them out. Cooks can leave comments about each recipe as well as modifications you may have made to help it suit your palate.

*Recipes may be updated with user suggested modifications because sometimes too many cooks in the kitchen CAN be a good thing.

**Recipes are also modified by the Weekly Sustenance Chef for calories and fat to create lower fat versions that can still be called tasty. With that being said, "sometimes foods" or higher fat recipes will find their way here. Life is about balance and running my butt off on the treadmill = balancing that full fat meal the night before.

***Sometimes I'll post a "Tasty Tidbit" or a free standing recipe that I created or found for an event. Keep an eye out for them!

Sunday, January 25, 2009

MENU: January 25 - February 1, 2009

Meal
1. Venison and Cabbage Stew

2. Pork, Cashew, and Green Bean Stir-Fry
SIDE: Brown rice

3. Double-Herb Roasted Chicken and Potatoes
SIDE:Mixed Green Salad with Maple-Sherry Vinaigrette

Weekly Shopping
1 small cabbage
1 lb green beans
1 small head red leaf lettuce
fresh oregano
fresh basil
1 navel orange
1 shallot
1 loaf crusty bread
3 oz chèvre (goat cheese)
1 lb stew meat (venison or beef)
4-5 lb roasting chicken
shredded cheddar cheese
4oz cashew nuts (unsalted)
8oz cranberry juice

Pantry Items
1 onion
4 celery stalks
2 large carrots
dried basil
dried parsley
dried thyme
7 cloves garlic
sea salt
pepper
12 oz tomato paste
2 cans crushed tomatoes
soy sauce
cornstarch
1 lb pork tenderloin
sesame oil
cooking spray
fresh ginger
1 can chicken broth
brown rice
8 red potatoes
red onion
sherry vinegar
pure maple syrup
lemon juice
Dijon mustard
olive oil
dried cranberries

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Nutrition News Sustenance

Dark Chocolate Is More Filling Than Milk Chocolate And Lessens Cravings

ScienceDaily (Dec. 10, 2008) — New research at the Faculty of Life Sciences (LIFE) at the University of Copenhagen – shows that dark chocolate is far more filling than milk chocolate, lessening our craving for sweet, salty and fatty foods.

In other words, eating dark chocolate may be an efficient way to keep your weight down over the holidays.

Click here for more...

Eating Together As A Family Creates Better Eating Habits Later In Life

ScienceDaily (Sep. 4, 2007) — Eating together as a family during adolescence is associated with lasting positive effects on dietary quality in young adulthood, according to researchers at the University of Minnesota

The researchers found eating family meals together during adolescence resulted in adults who ate more fruit, dark-green and orange vegetables and key nutrients, and drank less soft drinks.

"Results of this study suggest that having more family meals during adolescence is associated with improved diet quality during young adulthood," the researchers say. "Food and nutrition professionals should encourage families to share meals as often as practically possible."

Click here for more...

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Sunday, January 25, 2009

MENU: January 25 - February 1, 2009

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